Recognizing burnout in high school students

The term “burnout” was coined to describe the emotional experience of feeling so stressed and exhausted that you’re completely checked out from your job. But more recent research has shown that burnout can affect people of all ages — including adolescents in high school.

Not only do high schoolers experience stress, but research shows that they feel just as stressed as adults do. For some teens, this heightened stress can lead to burnout — an emotional state in which they feel incapable of managing the demands in their lives and appear to no longer care about their academic performance. 

It’s important for parents, teachers, and teens themselves to notice the signs of burnout so they can take action as soon as possible. Early intervention can make a big difference and help teens stay connected and enthusiastic about school and other areas of their lives.

What are the signs of burnout?

Burnout in high school doesn’t always look the way you’d expect. It can show up in emotional, physical, and behavioral ways that get attributed to other things. 

Some of the most common signs of burnout include:

• Emotional exhaustion: Feeling constantly tired, overwhelmed, or mentally drained from schoolwork and social pressures can be a sign of burnout. 
• Cynicism or detachment: Teens who’re burned out might have negative feelings toward school, friends, or academic tasks. This might come with a sense of hopelessness or thinking, “What’s the point?”
• Reduced sense of accomplishment: Even when they do well, students might feel like they’re failing or not good enough.
• Heightened stress levels: Students who are experiencing burnout might worry excessively about grades, future plans, or living up to others’ expectations.
• Physical symptoms: Complaints like headaches, stomach aches, fatigue, or trouble sleeping are often linked to stress and may be a sign of burnout. 
• Mood changes: Keep an eye out for irritability, mood swings, or sensitivity to criticism. Some students might become apathetic or emotionally withdrawn. 
• Difficulty concentrating: Overthinking assignments or social issues can lead to trouble focusing, remembering details, or making decisions.
• Social avoidance: Due to stress or feelings of inadequacy, high schoolers might pull away from friends, group activities, or social events. 
• Unhealthy coping mechanisms: Teens may suppress emotions, avoid responsibilities, or disengage instead of addressing challenges head on.
• Disconnection from family support: If they’re having trouble talking to family members or getting the support they need at home, high schoolers are more likely to experience burnout. 
• Reduced engagement with school: Burnout can also look like skipping classes, neglecting homework, or showing a lack of interest in learning.

Which students are at risk of burnout?

Any student can experience burnout, but students who are under more academic or personal stress could be at higher risk.

Research has found that some of the risk factors of burnout in high school students include: 

• High academic pressure: Schools with rigorous academic programs or demanding curricula create stress for students to perform their best, which can increase the risk of burnout. For example, research has shown that students in academically intense schools tend to face more stress compared to those in vocational schools. This may be due to fewer opportunities for relaxation and greater pressure tied to evaluations and grades. 
• Excessive parental pressure: When parents — especially, according to some research, mothers with higher education levels — set very high expectations, it can amplify stress for students who feel pressured to meet those standards. 
• Poor family communication and support: Students who feel emotionally unsupported or experience ineffective communication at home are more likely to struggle with stress and burnout.
• Gifted teens: Gifted students often put a lot of pressure on themselves. Their tendency to overthink and over-engage with stressors makes them especially prone to emotional exhaustion and burnout.
• Being assigned female at birth: Female-identifying teens are generally at higher risk for stress and anxiety because of societal gender norms and early onset of puberty. Girls may also show an increased level of sensitivity and empathy to distress in their peers, as well as a fear of rejection, resulting in significant internalizing symptoms. Additionally, girls may perceive more difficulties from the same stressors and report it more frequently than boys. 
• Overwhelming schoolwork: When students see their school tasks as overly burdensome or unmanageable, they’re much more likely to experience anxiety and burnout.
• Insecure attachment and poor emotion regulation: Students who have insecure attachments or struggle with regulating their emotions are more susceptible to emotional exhaustion and burnout.
• Neurodivergence: Students who live with neurodevelopmental disorders like attention-deficit hyperactivity disorder are more likely to feel stressed at school, and may therefore be more likely to burn out.

Research has found that a sense of self-efficacy — or high school students’ confidence in their own ability to perform well academically — can sometimes be a double-edged sword. It can protect against stress and burnout in some cases, but it can also cause students to set high expectations for themselves and end up more stressed.

How to deal with high school burnout

If you’ve noticed signs of burnout in yourself or someone you care about, it’s important to take action right away. Burnout can be a natural reaction to stress, and it can sometimes go away on its own. These steps can both prevent and recover from burnout to protect your own or your teen’s well-being: 

Set achievable goals 

One of the main causes of burnout in high school students is having unrealistic expectations, whether they’re self-inflicted or put on them by the adults in their lives. Sit down with your teen and review the goals they have. Are they taking on too much, like too many extracurriculars or overly ambitious academic goals? Work together to create a balance that’s challenging but still manageable. Encourage them to focus on growth rather than perfection and celebrate small wins along the way.

Help your teen understand that goals can be flexible. Reassess them together periodically to make sure they’re still appropriate and achievable as circumstances change. If they’ve set goals that feel overwhelming, encourage them to break these into smaller, more manageable steps.

Provide support, not pressure

Parents and teachers often mean well, but too much pressure can backfire. Instead of constantly reminding teens to “do their best” or “work harder,” try asking open-ended questions like, “How can I support you in reaching your goals?” Validate their feelings and let them know it’s OK not to be perfect. Creating a supportive environment can help teens feel less overwhelmed and more capable of handling stress.

Be careful with how you frame encouragement. Statements like “You’re so smart” might seem positive but can create fear of failure if teens feel they have to live up to these high expectations. Instead, focus on effort and resilience — for example, saying, “I noticed how much effort you put into that project, and I’m proud of you for sticking with it.”

Offer autonomy where possible

Teens who feel they have no control over their academic path or success may “check out” emotionally. Give them choices where you can — for example, letting them decide what electives to take or how to organize their study schedule. Empowering teens with decision-making opportunities can help them have a greater sense of ownership and reduce stress.

Encourage teens to express their preferences and opinions about their workload and study environment. Even small decisions, like choosing where to study or what time to complete assignments, can make a significant difference in helping them feel more in control.

Focus on connection and attachment

One of the most important things you can do as a parent is to strengthen your relationship with your teen. You can do this through spending quality time together, listening without judgment, and showing that you value their feelings. Simple gestures like asking about their day or engaging in activities they enjoy can go a long way toward building a secure connection.

It’s essential to create a home environment where your teen feels safe to share their concerns. Let them know they don’t have to manage their stress alone and that you’re available to support them whenever they need help.

Learn to manage emotions

Trouble with emotional regulation — a term that refers to the ability to recognize, manage, and healthily express your own emotions — is also linked with burnout. Although it may not seem like this skill is directly related to academics, it’s essential for your teen to learn. Help your teen identify their emotions by asking reflective questions like, “What’s making you feel this way?” or, “What do you think would make this better?”

Many schools have social-emotional learning (SEL) curricula and lessons, which you can ask your teen about. These programs often include techniques like mindfulness, problem-solving, and conflict resolution, which can be helpful for managing stress. If their school doesn’t offer SEL resources, consider introducing your teen to breathing exercises, journaling, or other coping techniques they can use independently.

Avoid labels

Labels like “gifted” or “academically challenged” can increase the pressure put on your teen and make school more stressful. Try to encourage them to see themself as an individual who is more complex than these labels can represent.

Even positive labels like “gifted” can make students feel like they need to achieve perfection all the time. Remind your teen that everyone has strengths and areas of growth. Help them focus on their unique skills and interests instead of conforming to a label.

Advocate for school changes when necessary

Lastly, don’t forget about any organizational changes that may need to be made. If your teen is overwhelmed by their school’s workload or other pressures, don’t hesitate to talk to their teachers or school administrators.

You might advocate for reduced homework, a lighter schedule, or additional support services. If your teen struggles with a specific subject, ask if accommodations like extra tutoring or extended deadlines are available. Remember, schools are there to help students succeed, and addressing systemic issues can make a significant difference in reducing stress.

Find care with Rula

The stress and burnout high schoolers face should be taken seriously. Many teens today face ever-increasing levels of pressure and stress in their lives. If your high school-aged child is showing these signs and it’s impacting their day-to-day life, they could benefit from seeing a therapist.

Working with a therapist doesn’t necessarily mean that your teen has a diagnosable mental health condition. Teen therapy provides a safe place for your teen to navigate the struggles they’re facing in life and learn new ways to cope — skills that will support them for the rest of their lives.

At Rula, we have over 10,000 therapists and many of them specialize in working with teens and their families.

Start Rula today